Comparing Nutrients in 100 grams Dried Japanese Chestnuts VS Sisymbrium Seeds

Macros Ratio

	Protein	Fat	Carbs
Dried Japanese Chestnuts	6%	3%	91%
Sisymbrium Seeds	15%	13%	72%

Macro Nutrients

	Dried Japanese Chestnuts	Sisymbrium Seeds	Recommended Dietary Allowance
Energy	12.4% 360kcal	11% 318kcal	2900kcal per day for Men 19-50 years
Fat	1.28% 1.24g	4.74% 4.6g	97g per day for Men 19-50 years
Saturated Fat	0.57% 0.18g	2.8% 0.9g	32g per day for Men 19-50 years
Omega 3	1.94% 0.031g	91% 1.45g	1.6g per day for Men 19-50 years
Omega 6	1.7% 0.29g	3.36% 0.57g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	62.6% 81.4g	45% 58.3g	130g per day for Men 19-50 years
Sugars	NA	NA	72.5g per day for Men 19-50 years	Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Fructose	NA	NA	72.5g per day for Men 19-50 years	≤50g/day or ~10% of energy has no deleterious effect on lipid and glucose control and of ≤100g/day does not influence body weight[PMC2991323]
Glucose	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	NA	NA	38g per day for Men 19-50 years
Protein	9.38% 5.25g	21.7% 12g	56g per day for Men 19-50 years

Vitamins

	Dried Japanese Chestnuts	Sisymbrium Seeds	Recommended Dietary Allowance
Vitamin A	0.44% 4μg	0.33% 3μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	67% 0.8mg	16% 0.19mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	29.2% 0.38mg	32.5% 0.42mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	22% 3.5mg	105% 17mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.62% 0.48mg	20% 1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	50.7% 0.66mg	60% 0.78mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	27.3% 109μg	23.8% 95μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	68% 61.3mg	34% 30.7mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Dried Japanese Chestnuts	Sisymbrium Seeds	Recommended Dietary Allowance
Calcium	7.2% 72mg	163% 1633mg	1000mg per day for Men 19-50 years
Copper	146% 1.3mg	12.2% 0.11mg	0.9mg per day for Men 19-50 years
Fluoride	NA	NA	4000μg per day for Men 19-50 years	Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
Iron	42.3% 3.38mg	1.38% 0.11mg	8mg per day for Men 19-50 years
Magnesium	27.4% 115mg	74.8% 314mg	420mg per day for Men 19-50 years
Manganese	161% 3.7mg	65.7% 1.5mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	24% 169mg	0.86% 6mg	700mg per day for Men 19-50 years
Potassium	22.6% 768mg	62.6% 2130mg	3400mg per day for Men 19-50 years
Selenium	NA	NA	55μg per day for Men 19-50 years
Sodium	2.27% 34mg	6.13% 92mg	1500mg per day for Men 19-50 years
Zinc	23.4% 2.57mg	2.73% 0.3mg	11mg per day for Men 19-50 years
Water	0.27% 9.96g	0.16% 6.1g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams of Dried Japanese Chestnuts vs Sisymbrium Seeds:

• Dried Japanese Chestnuts have 4.2 times more Vitamin B1 and 2 times more Vitamin C than Whole Dried Sisymbrium Seeds.
• While Whole Dried Sisymbrium Seeds contain 4.8 times more Vitamin B3 and 2.1 times more Vitamin B5 than Dried Japanese Chestnuts.
• Both Dried Japanese Chestnuts and Whole Dried Sisymbrium Seeds have similar amounts of Vitamin B2, Vitamin B6 and Vitamin B9 per 100 g.
• Both Dried Japanese Chestnuts as well as Whole Dried Sisymbrium Seeds have insufficient amounts of Vitamin A and Vitamin B12 in 100 g.

Comparing minerals per 100 grams for Dried Japanese Chestnuts vs Sisymbrium Seeds:

• Dried Japanese Chestnuts have 11.9 times more Copper, 30.7 times more Iron, 2.5 times more Manganese, 28.2 times more Phosphorus and 8.6 times more Zinc than Whole Dried Sisymbrium Seeds.
• While Whole Dried Sisymbrium Seeds contain 22.7 times more Calcium, 2.7 times more Magnesium, 2.8 times more Potassium and 2.7 times more Sodium than Dried Japanese Chestnuts.

Comparison of macro-nutrients per 100 grams:

• Dried Japanese Chestnuts have 1.4 times more Carbohydrate than Whole Dried Sisymbrium Seeds.
• While Whole Dried Sisymbrium Seeds contain 3.7 times more Fat, 4.9 times more Saturated Fat, 46.8 times more Omega 3, 2 times more Omega 6 and 2.3 times more Protein than Dried Japanese Chestnuts.
• Both Dried Japanese Chestnuts and Whole Dried Sisymbrium Seeds have similar amounts of Energy per 100 g.
• Both Dried Japanese Chestnuts as well as Whole Dried Sisymbrium Seeds have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 g.